Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm
STRENGTH
1. 5×5 Deadlift @ 75% of 1 RM
Then
2. 3×15 Barbell or lightweight Good Mornings
3 Total Shuttle Runs after each set.
Then
Every 90 seconds
Power Clean & Split Jerk for load:
#1: 2 Power Cleans + 2 Split Jerks @ 60%
#2: 2 Power Cleans + 2 Split Jerks @ 65%
#3: 1 Power Clean + 1 Split Jerk @ 75%
#4: 1 Power Clean + 1 Split Jerk @ 80%
Every 90 seconds
Power Clean & Split Jerk for load:
#1: 2 Power Cleans + 2 Split Jerks @ 60%
#2: 2 Power Cleans + 2 Split Jerks @ 65%
#3: 1 Power Clean + 1 Split Jerk @ 75%
#4: 1 Power Clean + 1 Split Jerk @ 80%
WOD
2 Rounds:
At 0:00
35 Crossover Single Unders
12/10 Calorie Row
At 2:00
12/10 Calorie Row
35 Crossover Single Unders
At 4:00
12/10 Calorie Row
15 Box Jump Overs (24/20)
At 6:00
15 Box Jump Overs (24/20)
12/10 Calorie Row
Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00.
2 Rounds:
At 0:00
35 Crossover Single Unders
12/10 Calorie Row
At 2:00
12/10 Calorie Row
35 Crossover Single Unders
At 4:00
12/10 Calorie Row
15 Box Jump Overs (24/20)
At 6:00
15 Box Jump Overs (24/20)
12/10 Calorie Row
Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00.
STRENGTH
1. 5×5 Deadlift @ 75% of 1 RM
Then
2. 3×15 Barbell or lightweight Good Mornings
3 Total Shuttle Runs after each set.
Then
Every 90 seconds
Power Clean & Split Jerk for load:
#1: 2 Power Cleans + 2 Split Jerks @ 60%
#2: 2 Power Cleans + 2 Split Jerks @ 65%
#3: 1 Power Clean + 1 Split Jerk @ 75%
#4: 1 Power Clean + 1 Split Jerk @ 80%
Every 90 seconds
Power Clean & Split Jerk for load:
#1: 2 Power Cleans + 2 Split Jerks @ 60%
#2: 2 Power Cleans + 2 Split Jerks @ 65%
#3: 1 Power Clean + 1 Split Jerk @ 75%
#4: 1 Power Clean + 1 Split Jerk @ 80%
WOD
2 Rounds:
At 0:00
35 Crossover Single Unders
12/10 Calorie Row
At 2:00
12/10 Calorie Row
35 Crossover Single Unders
At 4:00
12/10 Calorie Row
15 Box Jump Overs (24/20)
At 6:00
15 Box Jump Overs (24/20)
12/10 Calorie Row
Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00.
2 Rounds:
At 0:00
35 Crossover Single Unders
12/10 Calorie Row
At 2:00
12/10 Calorie Row
35 Crossover Single Unders
At 4:00
12/10 Calorie Row
15 Box Jump Overs (24/20)
At 6:00
15 Box Jump Overs (24/20)
12/10 Calorie Row
Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00.
STRENGTH
1. 5×5 Deadlift @ 75% of 1 RM
Then
2. 3×15 Barbell or lightweight Good Mornings
3 Total Shuttle Runs after each set.
Then
Every 90 seconds
Power Clean & Split Jerk for load:
#1: 2 Power Cleans + 2 Split Jerks @ 60%
#2: 2 Power Cleans + 2 Split Jerks @ 65%
#3: 1 Power Clean + 1 Split Jerk @ 75%
#4: 1 Power Clean + 1 Split Jerk @ 80%
Every 90 seconds
Power Clean & Split Jerk for load:
#1: 2 Power Cleans + 2 Split Jerks @ 60%
#2: 2 Power Cleans + 2 Split Jerks @ 65%
#3: 1 Power Clean + 1 Split Jerk @ 75%
#4: 1 Power Clean + 1 Split Jerk @ 80%
WOD
2 Rounds:
At 0:00
35 Crossover Single Unders
12/10 Calorie Row
At 2:00
12/10 Calorie Row
35 Crossover Single Unders
At 4:00
12/10 Calorie Row
15 Box Jump Overs (24/20)
At 6:00
15 Box Jump Overs (24/20)
12/10 Calorie Row
Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00.
2 Rounds:
At 0:00
35 Crossover Single Unders
12/10 Calorie Row
At 2:00
12/10 Calorie Row
35 Crossover Single Unders
At 4:00
12/10 Calorie Row
15 Box Jump Overs (24/20)
At 6:00
15 Box Jump Overs (24/20)
12/10 Calorie Row
Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00.